Crossfit Lillington – CrossFit
Our workout today should be more about pushing that pace to give us an idea for Murph.
– 20:00 minutes will be a fair amount of time to work through our working Sets today. It is good to come in with a gameplan of how / when we should take these lifts. A great important aspect is resting. Let it be boring as you let your body properly recover before this next lift.
– 1+ does not mean let’s fail! It means push past, but make it count. Train the bodies to lift successfully by leaving one more rep in the tank and shoot for 2-3 more reps.
– Scorekeeping today will be focused on completed Rounds of ‘Cindy’. You can count the Runs, but for tracking purposes think about going after the volume of Rounds. So that means if you have the opportunity for a few more Reps we should go for it.
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges
MIN 2 – 10 Scap Pull-Ups + Max Ring Rows
MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 – 100m Run @ Mod Pace + Max Air Squats
MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups
Strength
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
(Score is Rounds + Reps)
*FITTEST GOAL* → Fittest should be getting 7-9+ Rounds on the day. Cindy style movements should be completed unbroken and moving with some serious purpose. We would like our Runs to be under 1:00 minute.
*GROUP GOAL* → All athletes are looking to complete 5-7+ Rounds on the day. Pull-Ups and Push-Ups should be completed in no more than 2 Sets. Keep the Air Squats steady and fast. Runs should be at or under 1:00 minute.